PAH-shee-moh-tan-AHS-ah-nah
A deep, inward-facing fold that provides an intense stretch to the entire 'west' or back side of the body. It is a posture of patience and surrender, quieting the mind while lengthening the spine.
Hinge from the hips, not the waist.
Keep the spine long as you fold.
Flex the feet toward the face.
Start in Dandasana (Staff Pose) with legs extended and sitting bones rooted.
Keep the thighs active and kneecaps lifted to protect the hamstrings.
Lead with the heart and chin rather than the forehead.
Reach for the outer edges of the feet, shins, or use a strap.